Monday July 23 2018

 -Warm Up-

2 rounds

10 shoulder openers

5 Cuban presses

20 sec handstand hold

5 inchworms + push-ups

10 single leg step ups (5 per side)

5 KB strict press in split jerk (each side)

-Strength-

Take 8-10 minutes to warm up

10×1 Squat Clean and Jerk

At sets @ 80-83% of 1 RM

*Rest 45-60 seconds between sets

-WOD-

“Jackie”

1000m Row

50 Thrusters 45#

30 pull-ups

CrossFit and Fitness classes is serving Buffalo, Kenmore, Amherst, Williamsville, Grand Island, and Tonawanda, NY

Contact Us

84 Sweeney St
North Tonawanda, NY 14120
(716) 694-2225
[email protected]